Simple Ways to Recover from Injury or Surgery

This information is current as of the date of original publication or update. It may have changed by the time you read this. I invite you to fact-check what you read here.

Please do not use this information for diagnosis or treatment purposes. Before making health decisions, discuss with your physician or other qualified healthcare provider.

update November 22, 2025

Another physician blogger, Kristin Prentiss Ott, M.D., asked her physical therapist friend Dr. Carolyn Dolan to write a guest post on her blog. In this post I summarized the information. Unfortunately, neither the post nor the blog are still online. However I found this podcast by Dr. Dolan.

 

The post offers advice to aid recovery after orthopedic injuries and surgery, but I think you can apply it to any illness, injury, or surgery. As always, you should check with the doctor managing your care before trying anything.

Move often and safely.

Good advice for everyone, injured or not. Many health experts believe that lack of physical activity is as much a health risk as poor diet or even smoking.

jogging-trail

 

 

Ask for help.

This one is hard for me, as I tend to think I can manage on my own and don’t want to inconvenience someone else. When I fell and broke my foot, I  learned to ask for help. And people were happy to do so.

 

Drinking bone broth.

That’s a new concept for me, although I’ve cooked soups and stews with chicken and beef on the bone, so it’s not really as strange as it sounds at first.

 

Eat real food.

  • To me, that means fresh vegetables and fruits, whole grains, and moderate amounts of lean meats, poultry and fish.
  • Limit sugar.
  • Using healthy oils like olive.
  • Save the junk food for an occasional “treat” if you really want it.
well balanced meal
Eat a variety of fresh foods every day

 

Get out in the sun.

This doesn’t mean to lay out for hours getting tanned or burned. But the sun helps our bodies make Vitamin D. Also, natural light can help with mood and sleep regulation.

 

 

Get enough rest and sleep.

Too many of us treat sleep like a luxury instead of a necessity. Most chronic tiredness is due to sleep deprivation,  not anemia, low thyroid or adrenal fatigue.

 

 

 

 

 

Exploring the HEART of Health

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Dr. Aletha

 

About Breast Cancer

A June 2025 update discusses research linking obesity to increased breast cancer severity due to changes in breast fat tissue. There’s no evidence of dietary soy increasing breast cancer risk. A Mediterranean diet may lower incidence rates, while smoking raises the risk. Dr. Eliza Port’s guidebook offers valuable insights for patients.

This information is current as of the date of original publication or update. It may have changed by the time you read this. I invite you to fact-check what you read here.

Please do not use this information for diagnosis or treatment purposes. Before making health decisions, discuss with your physician or other qualified healthcare provider.

Update June 12, 2025

I suggest you review this updated post about breast cancer.

Observing Breast Cancer Awareness

In October, awareness of breast cancer is highlighted. This common cancer affects both women and men, with various types identified. Risk factors include age, genetics, and lifestyle. Early detection and preventive measures can significantly improve outcomes, emphasizing the need for education and support during Breast Cancer Awareness Month.

Keep reading
Aletha Cress Oglesby, M.D.'s avatar by Aletha Cress Oglesby, M.D.
From the original post-November 2015

Researchers at Cornell University see a potential link between obesity and breast cancer. Obesity may change the adipose (fat) tissue in the breast making it more susceptible to malignant (cancerous) changes. This may explain why breast cancer is sometimes more severe in patients who are also obese.

Body mass index chart
A BMI OF 30 or more represents obesity. BMI Chart created by Vertex42.com. Used with permission.

Because soy has similar effects to estrogen, there was concern that it might predispose women to breast cancer. but in a review of 7 medical studies, there was no association between dietary soy and breast cancer. Women who had previously had breast cancer has less risk of recurrence and lower mortality.

A 6 year study of 4000 women found a lower incidence of breast cancer in women who ate a Mediterranean diet supplemented with extra-virgin olive oil or nuts, as compared to a group following a “low fat” diet. (However, only 35 cancers occurred during this time, so the numbers are not significant enough to draw definite conclusions.)

bottle of olive oil
The Mediterranean diet provides many health benefits.

The Canadian National Breast Screening Study of almost 90,000 women found that smoking, especially long term smoking prior to a first pregnancy, increased the risk for breast cancer. 

no smoking sign
Smoking adversely affects health in many ways.
The New Generation Breast Cancer Book
This is an affiliate link.

Dr. Eliza Port, a breast surgeon at The Mount Sinai Hospital has written this guidebook on breast cancer which shows patients

“How to Navigate Your Diagnosis and Treatment Options-and Remain Optimistic-in an Age of Information Overload “

In The New Generation Breast Cancer Book , Dr. Port “describes every possible test and every type of doctor visit, providing a comprehensive, empathetic guide that every newly diagnosed woman (and her family) will want to have at her side.”

Exploring the HEART of Health

I’d love for you to follow this blog. I share information and inspiration to help you transform challenges into opportunities for learning and growth.

Add your name to the subscribe box to be notified of new posts by email. Click the link to read the post and browse other content. It’s that simple. No spam.

I enjoy seeing who is new to Watercress Words. When you subscribe, I will visit your blog or website. Thanks and see you next time.

Dr. Aletha